You can make excuses or you can choose results

It's so easy to get busy and make excuses to not do your workout or to eat an extra serving of mashed potatoes and think "it doesn't matter," but IT DOES! Take a step back and reexamine your goals and look at your excuses. Are they lining up with your goals or keeping you from reaching them. Are you sabotaging all your hard work for these small moments of pleasure. Now, I am not saying to never have a treat meal, but a treat meal should be just that - a treat meal within moderation, NOT an all day buffet feast. Each time you make a healthy choice and do your workout when you don't FEEL like it brings you a little closer to your goal. So, today, make a conscience effort to make better choices and do the things you know will help you instead of tear you down. Surround yourself with positive people who have the same fitness and weight loss goals as you. People who will lift you higher when you slip up and encourage you to keep going when you want to quit. A support system is key when you are trying to lose weight and live a healthier lifestyle.

21 Day Fix Salad Dressing Recipe

(Order @

Balsamic Vinaigrette Recipe

A simple, yet tasty, homemade salad dressing from Beachbody's newest workout and nutrition program, The 21 Day Fix. Autumn Calabrese teaches you all about nutrition and combines it with 30 minute simple, yet effective, workouts for a 21 day fast transformation. It's a nutrition based program which helps you learn portion sizes for your specific needs. Would you like a personal Coach to help you figure this program out? Contact me and I can help!

(2-4 Tbsp is a serving)

6 Tbsp. Balsamic Vinegar
1/4 c. fresh lemon juice or organic
1 tsp. raw honey or pure maple syrup
2 tsp. Dijon mustard
6 Tbsp Extra Virgin Olive Oil

Combine all healthy ingredients in a jar and shake it up. Store in refrigerator. Use 2-4 Tbsp per salad.

*also great drizzled over sauteed veggies, steamed fish, or grilled chicken and beef.

Spinach Salad for Lunch

My salad was so pretty today not to share. 

It's a Bed of spinach with a little kale and leftover lettuce, a few strawberries, tiny bit of feta, about a tsp of sunflower seeds, a few pecans, 3 oz grilled chicken (i make a bunch and freeze it into 3 oz portions) and 2 tbsp chipotle salad dressing.  Great for slimming down for Valentine's Day on Friday. 

Speaking of Valentine's Day, we have a new fitness and nutrition support group starting up soon. Message me for details. Meal plan is included and you get my support for 60 days! 

Les Mills COMBAT workout discounted during February and March 2014

One of the hottest at home workouts just went on sale when bundled with Shakeology. Les Mills Combat is a mixed marshal arts system that is designed to get you shredded in 60 days. It will help you lose weight, tone, and sculpt your body quickly. Fighters are always fit, so this will get you FIT! It is one of my favorite workouts because of the high intensity and great music.  This bundled set includes 30 days of Shakeology AND the Combat workout program, plus you get a meal plan from me and my one on one support plus FREE SHIPPING! It's only $140, so that's only $10 more than the cost Shakeology.

To order, click here.

Questions? Need extra support? Join my next online nutrition and fitness support group for free with this purchase? Message me at

Stop making excuses and just workout

Photo's like this just make my day. A girl in my challenge group posted this photo of her cast after she worked out and I had to share it with you guys. I love this kind of no excuse attitude. Even with a cast, she is making it happen. There is always something we can do to move and be active, even if that means sitting in a chair and working our arms and chest. It's really important to get the oxygen and blood flowing in our bodies. It doesn't always have to be about losing weight, getting in shape, or wearing smaller jeans. It's more about health and then the weight will naturally follow when we focus on eating healthier foods.

Need a place to start? Sign up for free health and wellness coaching from me here. 

Cookie dough protein bites

Cookie Dough Protein Bites

These little babies rocked my world today. They were so delicious. I think maybe a little too delicious. They are paleo, grain free, and dairy free as well (if you use the dairy free chocolate chips). They are great for a snack or a small meal in a pinch. 

1/2 cup vanilla protein powder
1 Tbsp coconut sugar
2 Tbsp coconut flour
2 Tbsp coconut oil, melted
1 heaping Tbsp almond butter
2 - 3 Tbsp almond milk, coconut milk or water (first use 2, then add more if needed)
1/2 tsp vanilla extract
pinch of sea salt
3 Tbsp mini chocolate chips

In a medium sized bowl, combine together protein powder, coconut sugar, and coconut flour. Then add melted coconut oil, almond butter, milk, vanilla, a tiny bit of salt, and chocolate chips. Stir to combine well. If needed, add the extra tbsp of milk to moisten the mixture.  

Use a cookie scoop to make 8-9  small balls. Firmly roll them and store in the fridge. 

Adapted from


This girl right here has blown me away with her determination and drive to really change her life! I am so very proud of how far she has come and being a part of her journey has been a huge blessing for me. I asked Irish if I could share her story with the world through my blog and she kindly agreed and send this letter. I hope you enjoy her story as much as I did. And the best part is, she is still going steady. Day by day. I know she will reach her goals and inspire so many others with her journey!

Hi, my name is Irish, I am a military spouse and I work full time as a passport agent overseas. I have struggled with my weight since I was a kid, but as I entered into adulthood the pounds just kept adding on. I did not realize how much I had gained until I hit my 30s and after the birth of my son. For years doctors were advising me to lose weight and eat better and I will be honest, I heard them but did not listen. I like many others I'm sure, just blew it off like sure I could do it, but when do I have time. I would make excuse after excuse until I stopped trying. It's been an on again off again battle, I'd go to the gym for a month or two and then stop, then at it again, and then stop. I've paid money for personal trainers, I tried numerous different weight loss programs, all with the same result. Not keeping the weight off and gaining all back within months. I could never manage to stick with it. The one key thing I always neglected was the way I ate. In my mind, I thought, hey as long as I'm exercising it's okay to eat anything I want. Yes, silly thinking and definitely not the right mind set. After awhile, I will be honest, I gave up. I told myself that I was happy just the way I was. In truth, deep down, that was not the case.
In 2013, I reconnected with a high school classmate on Facebook, ironic huh, lol. However, his wife's fitness page would pop up every so often as people you might know. So I liked her page and started following what she posted. I will admit, initially I thought, there's no way I could be fit like her. But the inspirational quotes and phrases she posted daily kept drawing me in. It made me think, huh, I think I can do this. I researched Beachbody and the programs a lot over the next month. I was more and more intrigued with what it had to offer. Hesitant for sure, because I wasn't sure if it was the right fit for me and I didn't want to fail again. But something kept drawing me this program. I had some questions but was too shy to ask and then one day, Jennifer and I were connected and we talked on the phone, she answered my questions and well thus began my new journey with Jennifer and Beachbody.
I initially started with the Clean Eating program with Shakeology. I knew if I were to succeed I needed to learn or retrain myself on better eating habits. Talk about the BEST decision ever! I learned so much and the support group offered was AMAZING. I realized that I needed the support and accountability to keep me going. After that program was complete, I went ahead and tried my hand at Hip Hop Abs. That was another awesome program too. Each month, I found myself believing more and more in myself and thinking, I can do this. By Christmas, I had decided to take on P90X3. Scared for sure, doubts lingering if I could do this or not, but my heart told me, you can do this and the support will be there for you. The best part of being a part of Beachbody has been the AMAZING support and advice. From the coaches to the others just like me trying to lead a healthier life. I truly do not think I'd still be doing this if it were not for the wonderful people and friends I have made. We all share the same goals and can relate to what we are trying to achieve. That's the one thing that I had been lacking in the past. Today, I can say, I am not lacking, I know I can go to any of the group members for help when I'm having a bad day or a good day. A bonus for me, is that my husband has been fully supportive from the start. He's been so wonderful and I have convinced him to try the programs too upon his return from deployment. He's excited to try the P90X series and Shakeology too.
All in all, if it were not for Jennifer and the Beachbody family I would not be where I am today. And that is, I am fitter than I have ever been in years and the best part is I'm keeping it off and still losing...what they have given me back is what I thought I had lost forever, my self confidence. Not only has this changed my life, it has changed my lifestyle. I'm thankful I am a part of the Beachbody family and plan to continue this journey for as long as I can.

21 Day Fix Autumn Calabrese: Portion Control System combined with 30 minute workouts

Beachbody's  newest workout and nutrition portion control program has hit the market. It's a 21 day plan to help you learn how to eat to lose weight by teaching you about moderation, portion control and helping you figure out the right combinations. The workouts are 30 minutes long and will have your legs, butt, abs, arms and more sculpted and give you a lean muscular physique. This is a patented system by Autumn Calabrese that allows you to enjoy all types of foods, - even WINE!

I will be holding a private Facebook support group to give you guidance and accountability through these 21 days for those who want the extra support. We make it fun and these ladies get real results.  Message me to set up a free consult with me and let's see if this is a good fit for you and your current weight loss  and fitness goals. The next group is starting June 22nd, so let's do this!

If you are ready to order, click here for the program only

Or for a discount, click here, to order the program bundled with Shakeology ($50 off plus free shipping).

Please follow me on Facebook for more healthy recipes, updates, and tips.

Jamie Eason Monster Turkey Meatloaf Recipe

Monster Meatloaf

This recipe was modified from Jamie Eason's Monster Meatloaf Recipe off of I did however make a few changes. It made enough for us to eat on for 4 meals. Serve with 1/2 cup of brown rice and veggies or a side salad.

Monster Meatloaf


Makes 24 servings
Single serving = 83 calories, .7 g fat, 3 g carbs, 15 g protein


3 lbs extra-lean ground turkey (or chicken breast)
1 large onion, chopped
1 bell pepper, chopped (optional)
1 tsp salt
1 tsp pepper
1/2 tsp dried thyme
2 clove garlic, grated or 1 tsp garlic in a jar
1/4 cup low-sodium soy sauce
3/4 cup low-sodium chicken broth or beef broth
2 tbsp tomato paste (no salt added)
1 cup old fashioned oats
4 egg whites
1/4-1/2 cup reduced sugar ketchup (no high fructose corn syrup; this is optional)


Preheat oven to 325 degrees and prep a 9-by-13 Pyrex dish with non-stick spray.

In a large bowl, combine all ingredients. Mix by hand until all incorporated and press flat into the 9-by-13 prepared Pyrex dish.

Spread ketchup in an even layer on top of the prepared turkey and place in the oven to bake for 1 hour and 20 minutes.

Makes 24 servings

*Tip - make them in muffin tins for individual meat loaf muffins  I like to use a silicone muffin pan for easy clean up and removal.

For more recipes and healthy tips come visit me on my Facebook page 

Need help learning what to eat, when to eat, how much to eat? Check out my 10 Day Nutrition Group in the tabs above. We teach portion control and give you daily support and accountability to lose weight, live a healthy lifestyle, and get in shape.

*If you want to saute the onions and bell peppers you can do so, but it's not required. I like to keep it simple!